- Business (11)
- Business/Club (2)
- Club Operations (12)
- Community (1)
- Company (1)
- Courses (1)
- Customers (2)
- Events / FILEX (1)
- Fat loss (1)
- Group exercise (14)
- Group Exercise (3)
- Interviews (7)
- Members (1)
- News (1)
- Nutrition (5)
- Nutrition (1)
- Other (15)
- Personal Training (6)
- Personal training (20)
- Professional (2)
- Resources Library (1)
- Training (17)
- Training (2)
- Weight training (1)
by Oliver Kitchingman | Tuesday, July 03, 2012
This guest post is written by Scott Webster, a part time blogger, who is currently writing on behalf of Australian health insurance company Health.com.au.
'Early to bed and early to rise, makes a man healthy, wealthy, and wise', or so said Benjamin Franklin.
Franklin wasn’t the only high achiever to get up in the wee hours of the morning. Have you noticed that a lot of successful people tend to be early risers? Former Oxygen Channel CEO Gerry Laybourne believes that there’s a direct correlation between waking up early and achieving one’s goals; 'If someone is up early in the morning, they are serious about life' she says.
Their success is likely to be attributed to the fact that they wake up at the same time every morning. If you have a consistent wake up time, you’ll be more alert, have stress-free mornings, and get to work in a calm and centred state. In today’s hectic world, that could go a long way!
Your circadian rhythm
Your circadian rhythm is a fancy term to describe your body clock. It’s a biological process not influenced by external cues. Waking up at the same time every day will stabilise your circadian rhythm. As a result, you should naturally become tired at the same time every night. In the event that you stay up past your normal bedtime, your body will tell you to go to bed early the next night in order to pay off your 'sleep debt'. Having a steady circadian rhythm is a great thing, because you’ll get to be more productive during the day.
Have you ever had to postpone or miss a task or an appointment because you didn’t wake up on time? If you’ve conditioned your body to sleep at least eight hours a day, it would be especially difficult to force yourself to wake up before your eight hours are up. By having a consistent wake up time, you’ll be able to plan your day accurately. Rather than saying, 'I’ll be there if I wake up on time' you’ll be able to confidently say, 'I’ll definitely make it, because I know that I’ll be finished with my morning routine by then.'
We all know how awful it is to wake up late and rush to work or an appointment without having had the chance to eat breakfast or shower. That kind of hectic morning is likely to make you feel 'off' (as well as grubby and hungry!) all day. If you get up as soon as your alarm clock goes off every morning, you’ll get to carry out your morning routine and end up having a nice, calm, and productive day.
How to train yourself to wake up at the same time every morning
If you want to train yourself to wake up at the same time every morning, it is best to do it yourself at home without popping any pills. While the process may be torturous at first, it will become easier and easier to master every day.
You just need to set your alarm for a certain time every day, even weekends. If you stay out late on a Saturday night, you still have to wake up at your designated time on Sunday morning. Doing this takes a lot of persistence and self-discipline. Keep in mind that you should never hit the snooze button. Wake up and force yourself out of bed as soon as the alarm goes off. Roll out of bed if you must. The magic usually happens around 30 days into the training period. At that point, your body should start waking up on its own, because it’s taken to instructing itself to get out of a REM cycle around your designated time.
While the first month may be torture, you’ll end up feeling more alert and productive in the long run! It’ll be well worth it!
If you have clients who struggle with motivation, poor eating habits and 'finding the time' to workout, share this post with them. With proper sleep, a routine and time to prepare healthy meals and schedule exercise time, their results will benefit immensely. Good luck and good night!
- Australia’s mental health: the time for action is here 09-Oct-2014
- How running helped me quit smoking 04-Sep-2014
- Fitness First sells WA clubs to Ardent 06-Aug-2014